This article is provided for informational purposes only. It is not medical advice and should not be used as a substitute for medical consultation, evaluation or treatment; or sent to make medical decisions, diagnose, or treat any health condition. No information on drug interactions is provided.
If you take a GLP-1 medication like Ozempic or Wegovy, you are definitely not alone.
And although they can help many people lose weight, they are not always a magic cure.
Therefore, it is important to develop healthy habits for effective weight management and long-term health.
A balanced diet provides essential nutrients and helps prevent chronic diseases.
Also, GLP-1 has not been shown to be used long term. Some data show that most patients stop taking GLP-1 after a year or two. Stopping them, especially without lifestyle changes, can cause weight regain (1).
Also, GLP-1s are relatively new. There is limited research on the best dietary guidelines for those taking GLP-1 and whether they are safe for long-term use (2). While using GLP-1, good nutrition and lifestyle choices may also help reduce some side effects, such as:
- Gastrointestinal problems
- Suppression of appetite, which often leads to lack of food
- nutrient deficiencies
- Loss of muscle.
However, changes in diet and lifestyle may not address other common or rare but serious side effects. It is always best to consult your doctor about any concerns regarding GLP-1.
Here are some practical tips on how to use it MyFitnessPal to support your GLP-1 journey.
How to use MyFitnessPal to support your GLP-1 journey
Calorie Tracking
Eating fewer calories is an essential part of most weight loss plans.
Calorie restriction can be the hardest part of weight management. It usually makes us feel hungrier, especially at first.
But one way that taking GLP-1 helps with weight loss is by suppressing appetite and reducing food cravings (2, 3).
So, instead of often feeling hungry or thinking about food, you may forget to eat enough or eat too quickly when you do.
This may appeal to anyone who struggles with frequent thoughts about food. But meet the minimum of your body caloric needs is essential (4). This ensures that your body gets all the nutrients it needs to maintain energy levels and function properly (5).
In general, women’s calorie intake should not drop below 1,200 per day, and men should not below 1,500, except for specific reasons and under the supervision of a health professional (6).
Consuming less than this amount can affect your health.
Not meeting your minimum caloric needs can cause nutrient deficiencies (7). This includes micronutrients (vitamins and minerals) and other essential nutrients.
This, in turn, can cause fatigue, weakened immune function and poor overall health (8, 9).
Therefore, it is important for people on GLP-1 meds to watch their calories and nutrients.
One of the best ways to do this is to keep a food journal.
Use a tool like MyFitnessPal to log meals can simplify this. It allows you to quickly discover any calorie or nutrient deficit. Then you can adjust your diet.
Nutrient dense foods are some of the the best foods for people taking GLP-1. Seafood, tofu, dates, and other nutrient-dense ingredients can help you get the most nutrition from smaller meals.
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Tracking proteins
Protein helps you feel healthy, keeps hormones and enzymes in check, supports your body’s functions, and balances fluids and electrolytes (10, 11).
Eating enough protein also ensures that the body has the building blocks it needs for the repair and maintenance of muscle tissue (11).
This is essential for active people and those who want to preserve muscle while losing weight.
It can be especially important when taking GLP-1. Some studies suggest that up to 50% of the weight lost on a GLP-1 can be lean muscle mass, not body fat (12).
Loss of muscle mass can cause long-term problems, such as:
- Increased risk of injury (13)
- loss of strength (13)
- reduced mobility (13)
- slowed metabolism (14)
- poorer heart health (15)
- Increased insulin resistance (16)
- reduced longevity (17)
For someone on GLP-1 medications, getting enough protein can help maintain muscle health.
MyFitnessPal makes it easy to track your daily protein intake.
Protein needs during weight loss are personal. But research suggests that 80 grams of protein per day, or 1 gram per kilogram of body weight, might be better for maintaining lean body mass during weight loss (18).
This higher amount of protein may be better than the typical lower daily intake of 60 grams or 0.8 grams per kilogram (18).
A good rule of thumb could be to aim for three meals a day, each containing about 20 to. 30 grams of protein.
If you struggle with appetite, try to consume small amounts protein-rich foods throughout the day instead of eating large amounts at each meal (19).
Keeping track of how much protein you eat also helps you plan balanced meals with the right one mixture of carbohydrates, fats and proteins for continued weight loss success.
If you want some inspiration, try it MyFitnessPal’s Free 7-Day High Protein Diet Plan.
About the Experts:
Kelsey Costa, MS, RDN is a registered dietitian and writer offering impactful nutritional consulting services to leading health brands. He is an influential figure in nutrition science communication, promoting global public health and nutrition education.
Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house nutrition expert and nutrition scientist. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on disease research and prevention.
Follow-up exercise
Of course, when it comes to muscle maintenance during weight loss, we can’t leave out exercise.
A workout routineespecially strength training, may be important for people taking GLP-1. It may help you maintain a healthy weight after stopping treatment (20).
You can log your exercises in the The MyFitnessPal app or sync with other fitness apps and devices, such as Fitbit, Garmin or Apple Health, to easily track your activities and progress.
Tracking fiber
Studies have shown that fiberespecially soluble fiber, it slows the emptying rate of your stomach and makes you feel fuller, controlling your appetite (21).
Fiber can also help make your stools more regular and consistent (22).
GLP-1 medications have been shown to cause gastrointestinal side effects, such as constipation and diarrhea (23).
Adding fiber-rich foods to your meals can help reduce these side effects and support digestive health (22, 24).
Many people fall short of their fiber needs. Use tracking apps like MyFitnessPal they can increase awareness of their intake.
Logging foods, you can identify the best options to create fiber rich meals and incorporate them into your weekly routine.
In general, for diarrhea or constipation, you want to increase your intake of soluble fiber (25).
Good sources of soluble fiber include:
- Ground flax seeds
- Brussels sprouts
- Avocados
- Black beans
- Rolled oats
If you’re just dealing with constipation, add even more insoluble fiber by eating whole fruits and vegetables with skins.
But everyone should include a mix of soluble and insoluble fiber in their diet (26).
Fiber recommendations are generally around 35 grams per day for healthy adults, but some research suggests that closer to 50 grams per day might be ideal (27).
Check this out fiber quiz from MyFitnessPal to see if you have enough fiber in your diet!
If you started on a low-fiber diet, gradually increase your fiber intake (28). Also, hydrate to avoid discomfort or digestive problems.
You can adjust your daily fiber goals in the The MyFitnessPal app based on your needs.
Follow up on hydration
Nausea and vomiting can be common side effects of GLP-1 medications.
In fact, vomiting has been shown to occur in about 5 to 20% of people taking GLP-1 (29). But for many, these symptoms usually disappear in 1 to 8 days (29).
But if the vomiting is severe or does not stop, it could be serious, so it is important to visit your doctor or get emergency help.
Both vomiting and diarrhea from GLP-1 medications can lead to dehydration.
Even if you don’t have these symptoms, changes in your eating habits and appetite can make you drink less during meals. This can increase your risk of dehydration.
Dehydration can be dangerous and worsen the side effects of medications, especially constipation, since fluid is essential for digestion.
Therefore, maintain proper hydration levels while taking GLP-1 to minimize unwanted effects.
Keep hydrated also supports energy levels, metabolism and a healthy weight (30). It is a good habit to maintain for general well-being (31).
Enter MyFitnessPal’s hydration tracking feature.
You can easily record your fluid intakewhich provides an effective way to set and achieve daily hydration goals.
Many sugar-free liquids are excellent options to meet your daily fluid needs, including:
- Pure water
- seltzer water
- Coconut water
- Low-fat milk or plant-based milk
- Coffee and tea (in regular quantities)
- Soups based on sodium broth
Most people should aim for about a half ounce to an ounce of fluid per pound of body weight per day (32). If you exercise regularly or live in a warm climate, you need the highest.
Adjust your hydration goals in the The MyFitnessPal app based on your needs and activity levels.
Other useful functions
MyFitnessPal also has other useful features to help people on GLP-1 with their diet and lifestyle goals:
- Time to eat can help ensure you eat consistently throughout the day, helping you reach your calorie, micronutrient and protein goals.
- Recording memories can provide gentle nudges, helping you stay on track with those goals and strengthening your accountability.
- Recipes in-app focus on protein-rich and GLP-1-friendly options, inspiring you to explore varied and balanced meals through recipe discovery.
- Track your weight and other body measurements in the app can help you monitor progress and stay motivated.
Finally, for additional support, check out MyFitnessPal’s New 7-Day GLP-1 Nutrition Plan, designed by registered dietitians.
These features can help you adopt a healthy diet and lifestyle habits while taking GLP-1 medications, promoting your long-term success.
The place How MyFitnessPal can support your GLP-1 journey appeared first MyFitnessPal blog.
